1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 sets of,
1 x 100 drill/kick by 50's @ 1:50- neg split the kick
3 x 25 swim @ :40- dps, build, 15/10- by 25's
1st set primary; 2nd set free, 3rd set choice
After 3rd set, check HR, then...
5 x 75-
odds- swim/kick/swim- desc the 25's swim, @ 1:30
evens- swim free build middle 25 with kick, @ 1:15
Check HR
LONG SWIM-
6 times through:
100 swim free br 3
100 swim IM
50 swim primary stroke NO FREE, FAST turn
50 kick- choice kick, focus on UDK
Desc effort 1-3 & 4-6 to what you can
Check HR after 6th time through.
With fins, finish up with...
24 x 25's @ :40- the usual.
100 easy drill, please be quick getting out of here today. Regular workout here again tomorrow morning, then Friday at Broadlands. Wear your sunscreen & drink your water today, get excited to race this weekend. Have a great day!
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